No Bench Dumbbell Workout Plan with PDF

Home is the best place to burn sweat and build muscles for those who don’t have time to go to the gym. Dumbbell exercises are enough to add lean mass and build strength.1 Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels -Journal of Strength and Conditioning Research In this article, I’ve handed out the dumbbell workout plan PDF that requires no bench. You can download and perform the routine to get your swole on at home.

A well-organized workout plan allows you to build your muscles effectively over time. That’s why I’ve shared various workout programs for different people.

Here’s the list of workout plans

  • 2 Day Full Body Workout
  • 3 Day Upper Lower Split
  • 4 Day Push/Pull Split
  • 5 Day Mix Workout
  • 6 Days PPL Split

Whether you work out two days or six days a week, you can download one of the routines depending on your needs.

If you want to design a no-bench dumbbell home workout plan, you’ll first need to compile a list of all exercises that you can do without a bench.

For that, you can save the below exercises:

It would be great to incorporate some bodyweight exercises in your program to make it more productive.

Okay, let’s uncover the workout plan. I’ve also attached the PDF at the bottom so you can download it to use in the future.

2-Day Full Body Dumbbell Workout Plan without Bench

You can follow the 2-day dumbbell workout program to maintain and improve your fitness.

You’ll do the workout on Monday and Thursday to complete your weekly schedule in this routine.

You’ll do six to ten exercises on a training day, depending on your fitness.

As it is a full-body workout program, you’ll try to keep the interval time as little as possible between sets. The suggested time is 1-2 minutes.

Duration: 60-75 minutes

Day 1

WorkoutRepsMuscles Worked
Dumbbell Squat15 x 2Quads
Dumbbell Lunges10 x 2Quads
Dumbbell Floor Press15 x 2Chest, Triceps
Dumbbell Upward Fly10 x 2Chest
One-arm DB Tricep Extension10 x 2Triceps
Dumbbell Overhead Press15 x 2Shoulder
Dumbbell Lateral Raises10 x 2Shoulder
Single-arm Dumbbell Row15 x 2Back
Dumbbell Bent-over Row10 x 2Back
Dumbbell Biceps Curl15 x 2Biceps

Day 2

WorkoutRepsMuscles Worked
Dumbbell Deadlift10 x 2Quads
Dumbbell RDL10 x 2Hamstrings
One-arm Dumbbell Rowing15 x 2Back
Dumbbell Reverse Fly10 x 2Back, Shoulder
Dumbbell Upright Row15 x 2Back, Shoulder
Dumbbell Pullover10 x 2Back, Chest
Dumbbell Overhead Press15 x 2Shoulder
Dumbbell Floor Press15 x 2Chest, Triceps
Dumbbell Side Bend10 x 2Oblique
Dumbbell Glute Bridge10 x 2Glute, Hips

It is a sample of a 2-day weekly workout program. You can replace some exercises from the above routine for the subsequent weeks.

For that, you can check out a list of dumbbell compound workouts.

Once you complete the two-day workout plan for the desired amount of time, you start the three-day routine.

3 Day Upper/Lower Dumbbell Workout Plan For Lean Mass

The three-day workout plan is suitable for all fitness enthusiasts, whether you’re a male or female.

In a 3-day routine, you’ll work out every alternate day.

You’ll get enough recovery time during this program that can help build lean muscles2 Lean body mass – Wikipedia.

Let’s take a look at the summary of the program.

Workout TypeUpper/Lower Split
GoalBuilding Lean Mass
Day 1Chest, Triceps, Shoulder
Day 2Legs
Day 3Back, Biceps, Core
Rest Between Sets1-2 min
Suitable forMen and Women

Okay, so here’s the plan.

Day 1 – Upper Body

Dumbbell Floor Press15 x 3Chest, Triceps
Dumbbell Upward Fly10 x 2Chest
Floor Pullover10 x 2Chest
Dumbbell Overhead Press15 x 3Shoulder
Dumbbell Lateral Raises15 x 3Shoulder
Dumbbell Rear Delt Fly10 x 2Shoulder
One-arm Tricep Extension 10 x 3Triceps

Day 2 – Lower Body

Dumbbell Squat15 x 2Quad
Dumbbell Sumo Squat 12 x 2Quad
Dumbell Lunges10 x 2Quad
Dumbbell Leg Curl10 x 3Ham
DB Romanian Deadlift10 x 2Ham
Dumbbell Glute Bridge10 x 2Glute
Dumbbell Calf Raises10 x 2Calves

Day 3 – Upper Body

Dumbbell Deadlift6 x 3Back
One-arm Dumbbell Row15 x 2Back
Bent-over Dumbbell Row15 x 2Back
Dumbbell Reverse Fly10 x 2Back
Dumbbell Biceps Curl15 x 3Biceps
Dumbbell Hammer Curl10 x 2Biceps
Dumbbell Side Bends10 x 2Core
Dumbbell Side Plank30-secCore

As you saw, you can do the dumbbell workout for each muscle of your body without the bench in the above plan.

So if you like it, you can download the free PDF that I’ve shared at the bottom of this article.

4 Day Push/Pull Dumbbell Training With No Bench For Mass

No Bench Dumbbell Workout Plan

Perhaps, you’ve heard about push/pull workouts before. It is one of the famous workout programs where you do push and pull exercises on alternate days.

Floor press, dumbbell squat, glute bridge, and overhead press are some push workouts, and deadlift, dumbbell rowing, and bicep curl are examples of pull exercises that you can do without a bench.

Push exercises work on the chest, shoulder, triceps, glutes, and quads. On the other hand, pull exercises work on the back, biceps, rear shoulder, and hamstrings.

Let’s see how to do the 4-day dumbbell exercises routine without a bench.

Interval Time Between Sets: 1-2 min

Day 1 – Push Workouts

Dumbbell Floor Press15 x 2Chest
DB Overhead Press15 x 2Shoulder
Overhead Tricep Extension10 x 2Triceps
Dumbbell Squat15 x 2Squat
Dumbbell Push Press10 x 2Shoulder
Dumbbell Lateral Raises10 x 2Shoulder
Dumbbell Calf Raises15 x 2Calves

Day 2 – Pull Workouts

Dumbbell Deadlift15 x 2Back
Dumbbell RDL15 x 2Hams
One-arm DB Rowing10 x 2Back
Bent-over DB Rowing15 x 2Back
Dumbbell Curl10 x 2Biceps
Hammer Curl10 x 2Biceps
Dumbbell Reverse Crunches15 x 2Core

Day 3 – Push Workouts

Dumbbell Sumo Squat15 x 2Legs
DB Overhead Press15 x 2Shoulder
Lying Tricep Extension10 x 2Triceps
Dumbbell Floor Press15 x 2Chest
Dumbbell Front Raises10 x 2Shoulder
Dumbbell Lateral Raises10 x 2Shoulder
Tricep Kickback10 x 2Triceps
Dumbbell Glute Bridge15 x 2Glutes

Day 4 – Pull Workouts

Dumbbell RDL15 x 2Hamstring
One-arm DB Rowing15 x 2Back
Dumbbell Upright Row10 x 2Back, Shoulder
Dumbbell Pullover15 x 2Back, Chest
Alternate Bicep Curl10 x 2Biceps
Hammer Curl10 x 2Biceps
Dumbbell Wrist Curl15 x 2Wrist

You may also like The Best 4-Day Split Dumbbell Workout.

5 Day Dumbbell Workout Without Bench For Strength and Gain

Dumbbell Workout No Bench

If you want to beef up mass and boost strength at home, you may challenge yourself with a five-day workout plan.

In the 5-day program, you can work on your larger muscles two times a week, such as a chest, back, and leg.

And training the major muscles of your body twice a week helps you gain muscles.3 Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis– National Library of Medicine

  • Monday – Chest, Triceps, and Calves
  • Tuesday – Back, Biceps, and Hamstrings
  • Wednesday – Quads and Core
  • Thursday – Rest
  • Friday – Chest and Shoulder
  • Saturday – Back, Quads and Glutes
  • Sunday – Rest

Rest Between Sets: 1-2 min

You can also save this: 5 Day Dumbbell Workout Split

Day 1 – Chest, Triceps, Calves

Workout Reps
Dumbbell Floor Press15, 12, 10
Floor Pullover10 x 2
Dumbbell Floor Fly10 x 2
Dumbbell Upward Fly10 x 2
Triceps Kickback10 x 2
One-arm Triceps Overhead Extension10 x 2
Standing Dumbbell Calf Raises15 x3

Day 2 – Back, Biceps, Hamstrings

Dumbbell Deadlift6 x 3
One-arm Dumbbell Row10 x 3
Bent-over Dumbbell Row10 x 3
Dumbbell Reverse Fly10 x 2
Dumbbell Biceps Curl15 x 3
Dumbbell Hammer Curl10 x 2
Dumbbell RDL10 x 2
Dumbbell Leg Curl10 x 2

Day 3- Quads and Core

Standard Dumbbell Squat15 x 3Quad
Dumbbell Sumo Squat15 x 2Quad
Dumbell Forward Lunges10 x 3Quad
Dumbbell Side Bend10 x 2Core
Dumbbell Crunches10 x 2Core
Dumbbell Leg Raises10 x 2Core
Dumbbell Side Plank10 x 2Core

Core workouts will be done in two rounds.

For example, you’ll do the four exercises ten reps each in the first round and then repeat one more time to complete two rounds.

Day 4 – Chest and Shoulder

Dumbbell Floor Press15 x 2
Dumbbell Floor Fly15 x 2
DB Floor Pullover10 x 2
Dumbbell Overhead Press15 x 2
Dumbbell Front Raises10 x 2
Dumbbell Lateral Raises10 x 2
Dumbbell Upright Row10 x 2
Shoulder Shrug10 x 2

Day 5 – Back, Quads and Glutes

Bent-over Dumbbell Row15 x 2
Dumbbell Superman Pull10 x 2
Neutral Grip DB Bent Over Row15 x 2
Dumbbell Lateral Squat15 x 2
Dumbbell Reverse Lunges10 x 2
Dumbbell Glute Bridge15 x 3

Once you complete the five-day workout plan for a couple of months, you can move on to the six-day dumbbell workout plan.

No bench Dumbbell Workout Plan PDF

You can download any of the above PDFs depending on your needs.

Alternate Workout Routines


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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